WORKOUT OF THE DAY

3/18/2020

Resistance Athletics – CrossFit Group Class

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Warm-up

4 rounds-

200m run

20 sit ups

10 plank push ups

Strength

1 minute on/1 minute rest x 5 rounds

Front Leaning Rest

-Follow Directly into:

EMOM 10

Odd: 5-10 Bench Dips

Even: 20 Alternating V Ups

WOD

8 Rounds for Time

10 Hand Release Push Up

20 Cossack Squat – Sub body weight or dumbbell

200m Run (approx. 2:00)

CrossFit Resistance Baseline

Resistance Athletics – CrossFit Group Class

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Announcements

Let’s make sure we keep things as clean as possible during this time. Please wash your hands before and after your workout. Please also be sure to clean off anything that you’ve touched.

Metcon (No Measure)

12 Minutes to Complete 4 Rounds

8/Side Bulgarian Split Squats

5-10 Strict Pull Ups

30 Second Rest.
Increase load each round on the bulgarian split squats.

(Time)

CrossFit Resistance Baseline

1000m Row

40 Thrusters

30 Toes to Bar

20 HSPU

10 Chest to Bar
Mild (75/55)

Spicy (115/85)

Habanero (135/95)(10 Bar Muscle Ups) (75 Cal on Assault Bike)

HIIT

Resistance Athletics – HIIT

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Announcements

Let’s make sure we keep things as clean as possible during this time. Please wash your hands before and after your workout. Please also be sure to clean off anything that you’ve touched.

Metcon (AMRAP – Reps)

6 Rounds – 2 Min AMRAP – 2 Min REST

20/16 cals Assault Bike

w/ remaining time MAX SHUTTLE RUN

REST 7 Minutes

5 Rounds – 2 Min ARMAP – 1 Min REST

20/15 Calorie Row

w/ remaining time MAX BURPEE over Rower

Partner Saturdaaaazzzzzzeeee

Resistance Athletics – CrossFit Group Class

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Announcements

Monday the 16th – Heliyo Athlete Training Day ! come watch and/or train with Heliyo Competitor Athletes. Special Ladies only class at 7:30pm March 16th.

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Metcon (AMRAP – Rounds)

Teams of 2

200/170 Assault Bike calories

or

250/220 Calorie Row

*E2MOM

6 HSPUs

12 Wall Balls

HIIT (ReCon)

Resistance Athletics – HIIT

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HIIT

Metcon (Time)

500-400-300-200-100

Meter Row

30-25-20-15-10

Goblet Squats

100-80-60-40-20

Double unders (Double for singles)

Core Closer

Metcon (No Measure)

4 Rounds

30 Seconds / movement

Hollow Rock

Side Bend

Russian Twist

FRAN you up Fridaaaaaazeeee

Resistance Athletics – CrossFit Group Class

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Announcements

Monday the 16th – Heliyo Athlete Training Day ! come watch and/or train with Heliyo Competitor Athletes. Special Ladies only class at 7:30pm March 16th.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Lots of Heavier lifting this week. Ending this cycle with a strong finish. Give it your all on this one. Aim for unbroken thrusters.

Core Closer

Metcon (No Measure)

5 Minute Assault Bike/Row Cool down.

(take it slow and get the heart rate down)

Then

500-400-300-200-100

Row

15-12-9-6-3

Power Clean

100-80-60-40-20

Double Under (Double the Singles)

Mild (95/65)

Spicy (135/95)

Front Squats + Death Sprints

Resistance Athletics – CrossFit Group Class

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Announcements

Monday the 16th – Heliyo Athlete Training Day ! come watch and/or train with Heliyo Competitor Athletes. Special Ladies only class at 7:30pm March 16th.

Strength

Front Squat (12 Minutes to Build to Heavy set of 5 )

Metcon

Metcon (Time)

Death Race

5 Rounds

15 Assault Bike Calories

10 UNBROKEN burpees

HIIT (ReCon)

Resistance Athletics – HIIT

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HIIT

Metcon (AMRAP – Rounds and Reps)

3 Rounds 1 Min/Station

DB Thrusters

Renegade Rows

Front Rack Lunges

*30 Second Rest b/w Rounds

2 Minute Rest

3 Rounds 1 Min/Station

Wall Ball Slam

Wall Ball Situps

Bear Hug Squats

*30 Second rest b/w Rounds

2 Minute Rest

4 Rounds 1 min/Station

Calorie Row

Burpee over Rower

Shoulder to overhead + Dumbells and ABs

Resistance Athletics – CrossFit Group Class

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Announcements

Monday the 16th – Heliyo Athlete Training Day ! come watch and/or train with Heliyo Competitor Athletes. Special Ladies only class at 7:30pm March 16th.

Strength

Shoulder to Overhead Complex (EMOM 5)

2 Push Press + 2 Push Jerks

Build every Minute
This coplex was done on 2/10, Refer to your numbers from then to base weight loads.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

50 Double Unders ( 100 Singles )

20 Ab Mat Situps

10 DB PairDevil Press (M-35/20,S-50/35)

20 V-Ups

Fillmore and Back DB Pair Farmer Carry